10 Tips to Run Better and Recover Faster
By Danny Dreyer, Creator and Founder
of Chi Running
How many
times have you gone out for a run and felt like your legs were made of
concrete, or worse? Surprisingly, they might not feel so bad from something
that you did as from something that you didn't do. Treat your legs well between
runs to gain more enjoyment from your workouts, increase performance, and speed
up recovery time.
Before Running:
1. If you
eat a large meal before a run, wait at least three hours before you head out.
Almost nothing you eat immediately before a run will digest enough to give you
energy during your run. If you do have to eat, choose something your system can
easily absorb, such as a banana, a few spoonfuls of peanut butter or honey, or
a handful of dried fruit.
2. Drink at
least 8 oz. of water a half hour before heading out to prevent dehydration. If
you're going for longer than a 10K, you might consider taking a water bottle or
planning a route that has a water stop along the way. Staying hydrated will
keep your legs from cramping, especially in hot weather.
3. You may
be tempted to do intense stretching to get warmed up, but try Chi Running Body
Looseners instead. Ankle rolls, hip rotations, and knee circles are a few
gentle exercises you can do to get your body loose and relaxed without
straining cold muscles and joints. See the Chi Running book or DVD for a
detailed explanation.
4. Begin
your runs with a very relaxed and easy stride - not too fast. Increase your
pace slowly until you're running at your desired level. If you start off too
fast, you risk running out of gas early in your run, and you'll feel more
soreness in your legs afterwards.
5. Track
the mileage on your shoes. At about 500 miles, mid-soles can become too
compressed to return to their original shape between runs, and your feet and
legs will begin to notice. Be sure to replace your shoes regularly.
After Running:
6. After a
three to five minute cool down jog, stretch thoroughly. Don't just jump back
into your car and head off to your next event, or you could be walking around
with tight legs for the rest of the day. Doing a cool down and stretching
period allows the lactic acid (the byproduct created by your muscles) to be
flushed out into your bloodstream and eliminated from your body.
7. Take a
hot bath or relax in a hot tub after your workout if you can. Soaking your legs
warms your muscles and relaxes them back into their normal shapes. A shower doesn't
work as well, unfortunately, but it's still good for your legs if a bath is out
of the question.
8. Do
"leg drains" by lying on your back with your legs extended vertically
and feet propped against a wall for three to four minutes. This drains the
blood out of your legs so fresh, clean blood can be pumped back into them when
you stand up. You can do leg drains either immediately after stretching or
after your bath. Either way, you'll notice a markedly different pair of legs
under you when you get up.
9. If
you've just done a strenuous workout, one of your next two meals should be a
solid protein meal, which helps your muscles rebuild themselves. Add a hearty
green salad and fresh vegetables to replenish your system with valuable
minerals.
10. Whether
or not you're a regular runner, you should be drinking water all day long.
Eight to 10 glasses of water spread throughout the day will replenish the fluid
lost to exercise. Don't drink your water all at once; just keep an even flow
going.
About the
writer:
Danny
Dreyer is the creator of ChiRunning? and ChiWalking?, revolutionary forms of
moving that blend T'ai Chi with running and walking.
ChiRunning
and ChiWalking by Danny and Katherine Dreyer are No. 1 sellers with over
350,000 copies sold.
As an
accomplished ultra marathoner, Danny speaks at prestigious wellness events
across the country. He has taught training groups including the AIDS Marathon
and Team in Training, USA/FIT. Danny, along with more than 135 Certified
Instructors, holds capacity-filled clinics around the world.
Danny's
lifestyle is steeped in holistic living, meditation, and personal wellness and
is the foundation of what he teaches.
?
ChiLiving, Inc. 2011
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